Tooth and Claw page 23

[TheFastCat]

Happy Hour: Run 800 Meters

Pre-Party: Pistol Progressions + 20 Pistols on each leg

Party: For Time Complete:

Buy in - 1,000 meter row

30 Squat Snatch (L1 - 75/50); (L2 - 115/75)

150 Doubleunders


took me ~14:20

wasn't feeling great - only 5-6 hours of sleep the past couple nights. Intensity on the snatches a little lacking

[TheFastCat]

Happy Hour: Run 800 meters + Wrist Mobility + Shoulder Mobility

Pre-Party: Snatch - 4 @ 85%; 2X3 @ 90%; 2X2 @ 95% (Based on 1 RM Snatch), Rest 90 Seconds between reps. THEN, Snatch 8 @ 70% - Alternate reps between power snatch and squat snatch (30 seconds rest between each rep.

165,I70,180

then 135#

Party: Front Squat 5X3

225,235,245,245,250(f)

[TheFastCat]

Happy Hour: 1,000 meter Row

Pre-Party: Weighted Pullups - 3 Sets of ME - just did normal strict - 16, 6, 6 - waaay down from my PR of 23 unbroken O_O If you don't train strict pull ups then they disappear...

Party: 3 Rounds of:

1 Minute to complete 25 Box Jumps (L1 - Anything under 24/20); (L2 - 24/20)

REST 30 SECONDS

1 Minute to complete 25 Kettlebell Swings (L1 - 45/25); (L2 - 55/35)

REST 30 SECONDS

**If athlete is unable to complete the required amount of reps for each movement, athlete will be assessed a 7 burpee penalty per movement not completed (Eg: Max Penalty will be 42 burpees)

completed without a burpee penalty...

[TheFastCat]

Rest Day in preparation for two day competition in two days: Winter WODfest

In the past I've given myself very little rest before competitions, giving a full three days this time to see how it works.

[TheFastCat]

The WODs were announced for this weekend's competition yesterday. Here they are:

DESCRIPTIONS
Neoprene knee sleeves are allowed, but not wraps.
Wrist wraps are allowed, but not straps. You will be able to use wrist wraps or athletic tape on your wrists, but not both.
Gloves and/or leather hand grips are not allowed. You may only use athletic tape, no other adhesive is allowed.
WOD # 1,2,3 are all at CrossFit Eminence
Swim WOD #1 and #2 are all at VMAC Pool in Thornton, CO

Winter WODfest WODS

WOD #1

12 min time cap

150m Plate Pinch Carry 25/15lbs

42 Double Unders

21 Pull Ups

150m Plate Pinch Carry 25/15lbs

30 Double Unders
15 Pull Ups

150m Plate Pinch Carry 25/15lbs

18 Double Unders

9 Pull Ups


WOD #2

AMRAP in 10 minutes

4 HSPU

8 Squat Cleans 135/95lbs

12 Med Ball Toss 20/14lbs 
(10’ target)


WOD #3: Tabata Style
Ground to Overhead Ladder for Max Load

Males will start at 115lbs and ending at 275lbs

Females will start at 75lbs and ending at 235lbs

You must do at a minimum of 1 lift at each bar. It is up to the athlete whether to go for more reps at that station. Score is total load lifted throughout ladder.


Swim WOD #1
7 minute time cap
50 Plate to Overhead 45/25lbs

150m Freestyle Swim




Swim WOD #2
12 minute time cap

50 Russian Twists 45/25lbs

50m Freestyle Swim

50 Air Squats

50m Kickboard Swim

50 HRPU

50m Pull Buoy Swim

[TheFastCat]

I'll do a write up of how the competition went later this week

Pre-Party: Overhead Squat 3X5 AHAP - 185#, 200#, 200#

Party: 6X2 - 1 Snatch Pull + 1 Hang Squat Snatch, work up in weight with 90 seconds in between sets. (1 Snatch Pull + 1 Hang Squat Snatch = 1 Rep)

135#, 145#, 150#, 155#, 160#, 165#

[TheFastCat]

Happy Hour: 1,000 Meter Row - 3:24

Pre-Party: Power Snatch 5X2 - 180# on my final set

Party: EMOM for 9 minutes complete 1 Power Clean + 1 Squat Clean + 1 Split Jerk (must be unbroken and without dropping bar) - 205# though I did drop the bar

[justyouraveragecavemen]

How did the competition go?

[TheFastCat]

Happy Hour: 10 Side Plank Raises on each side + Shoulder Mobility

Pre-Party: Muscle-up Practice (10 Minutes)

Party: AMRAP in 12 minutes of:

6 Power Cleans (L1 - 135/95); (L2 - 165/115)

9 Pullups

15 Wall Ball Shots (L1 - 14/10); (L2 - 20/14)


5 rounds exactly (rx)


Sleep update:

On Monday night I slept from 5pm until 6:30 AM straight through
Last night I slept from 5pm until 4:50 AM straight through

AMAZING! This is one of those things married people with kids don't get to do!

[TheFastCat]

How did the competition go?

Just waiting on the rest of the photos from the third party photographer to be posted and then I will do a write up! Thanks for asking!